Home » Self Care » Self Care-Lower Extremity » Self Care-Ankle

Self Care-Ankle

Stretching the Deep Calf Muscles

Overview Here, you will find a few short steps for stretching the deep compartment of the calf, anatomically called the “leg” or “low-leg.” This process is not rocket science, but knowing a few pointers is helpful to make it easier and more effective. Sit Sit down in a comfortable place where you can prop your …

Stretching the Deep Calf Muscles Read More »

Self-Care – Pain in Achilles Tendon, Maybe Calf & Arch

Here, you will find strategies for relief from pain in the Achilles tendon that may come with pain in the calf and arch of the foot. For more information about how people describe this pain pattern look at this other post. NOTE: If you don’t get good results from these self-care strategies in a short …

Self-Care – Pain in Achilles Tendon, Maybe Calf & Arch Read More »

Self Care – Painful, Unstable Ankle

Here, you will find strategies for relief from a painful, unstable ankle. Look at this other post for more information about how people describe this pattern. Mild Sprain? In the first 48 hours, R.I.C.E. With proper care, this should improve over 48 hours. If it doesn’t improve, or there are some bluish areas around your …

Self Care – Painful, Unstable Ankle Read More »

Self Care – Pain Down the IT Band, Extending Behind the Ankle

Here, you will find strategies for getting relief from the pain that extends down the leg. You can find more information about how people describe, activate, and aggravate this pain pattern in this other post. If possible, discontinue running and walking on uneven ground for a short while. This gives the muscle and hip joints …

Self Care – Pain Down the IT Band, Extending Behind the Ankle Read More »